Nut allergies can be a serious health concern, and understanding the basics is essential—especially if you're managing one yourself or shopping for someone who is.

First, it’s important to know the difference between tree nut and peanut allergies. Tree nuts include almonds, walnuts, cashews, pistachios, and hazelnuts, among others. Peanuts, though technically legumes, are often grouped into the same allergy category due to their similar protein structures and high risk of cross-contamination.

Reactions to nut allergies vary from mild to severe. Some people may experience hives or stomach upset, while others could face life-threatening anaphylaxis. Because even tiny traces of nuts can trigger a reaction, it’s vital to read ingredient labels carefully and be cautious with shared equipment or cooking surfaces.

For those with allergies, there are more alternatives than ever. Seeds like sunflower, pumpkin, and hemp provide similar nutritional value and crunch. Seed butters, such as tahini or sunflower seed butter, are excellent peanut butter substitutes.

Dining out or buying packaged foods? Always check allergen labelling, and when in doubt, ask the manufacturer or restaurant staff. If you or someone in your household has a severe allergy, consider carrying an epinephrine auto-injector and wearing a medical ID.

Raising awareness and understanding around nut allergies helps everyone stay safer. Whether you’re cooking at home or sharing a snack, a little knowledge goes a long way.